Hanumanasana or Monkey/Splits Pose Easy Guide for Beginners

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About the Pose:

The science of yoga is called the science of nature. In this science, rugs have been created by taking inspiration from animals-birds, trees-plants, matter-conscious, humans, and gods. Yogasana basically tells about the state of a person or thing, which is beneficial for human beings.

Mahavir Hanuman is the most worshiped deity in India. The great yogis of India have also built many asanas on Lord Hanuman. One of these asanas is named Hanumanasana Monkey Pose or Splits Pose.

Hanumanasana or Monkey Pose is also known as Hanuman Asana, Markatasana, Monkey Pose, or Splits Pose. This asana or pose is a yoga posture of extreme or expert level difficulty of Hatha and Vinyasa style. It is recommended to practice this for 30 to 60 seconds.

Therefore, in this article, we will give information about what is Hanumanasana or Monkey Pose, the benefits of doing Hanumanasana or Monkey Pose, the right way, method, and precautions.

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What is Hanumanasana or Monkey Pose or Splits Pose?

The form of Lord Hanuman is like a monkey. He is believed to be the son of Vayu Dev and Anjana, the mother of the monkey race. Due to this wonderful combination, he had not only worldly but also divine powers.

He is undeniably considered to be endowed with the qualities of physical strength, valor, and spiritual dedication throughout South Asia. Hanuman and his monkeys also played an important role in the Rama-Ravana war in Ramayana.

Being the son of Vayu, Hanuman has the wonderful quality of jumping from one place to another. Its description is also found in two places in Ramayana. First, when he went from India to Sri Lanka after crossing a distance of 100 yojanas in search of Sita Mata. During this, one of his legs was touching Sri Lanka and the other leg was touching India.

On the other hand, Hanuman jumped from Sri Lanka to the Himalayas when Lakshmana felt power. Later he came back to Sri Lanka with the mountain. Later he again went to keep it up to the Himalayas. During this, the position in which Hanuman Ji’s legs were spread. Hanumanasana or Monkey Pose is dedicated to the same position.

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How To Do Hanumanasana or Monkey Pose or Splits Pose Step-by-Step:

  • Stand on your knees, keep some gap between both knees. Extend your right paw and keep it in such a way that the heel touches the ground and the toes point towards the sky.
  • Now while exhaling, bend the upper part of your body forward and touch the fingers of your hand to the ground.
  • Slowly move the left knee backward, keeping the claws in such a way that the soles are towards the sky.
  • Simultaneously, keeping your right foot forward, keep it completely on the ground.
  • Come into split (both legs fully open) position by sliding the left leg back and the right leg forward.
  • The toes of the right foot should be towards the sky and the toes of the left foot should touch the ground (the soles should be towards the sky).
  • Raise both your hands and join the palms and while pulling both the arms up, bend the back slightly backward.
  • Stay in this posture for some time (4-5 deep breaths) and slowly bring the arms back down.
  • To come out of this posture, bring the weight of your body, pressing your hands on the ground, on your hands. Slowly bring your right and left paws to the starting position and now repeat the asana or pose by moving the left leg in front and the right leg backward.

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 What are the Benefits of doing Hanumanasana or Monkey Pose or Splits Pose:

  • Stretches the lower back, hips, and legs. Opens the motion of the hips.
  • Straightens the spine.
  • Calms the mind and gives relief from stress, depression, anxiety.
  • Relieves the pain of sciatica.
  • Provides relief in Plantar Fasciitis (heel pain).
  • Stretches the hamstrings, glutes, and IT band.
  • Helps athletes warm-up.
  • Awakens the Muladhara and Swadhishthana chakras.
  • Strengthens and tones the leg muscles by stretching them.
  • Increases blood flow to the legs and hips.
  • Improves ligaments and tendons.

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Precautions to be taken while doing Hanumanasana or Monkey Pose or Splits Pose:

  • Do not do this asana or pose if there is a pain in the spine.
  • This asana or pose should not be done even if there is a serious illness.
  • Hanumanasana or Monkey Poseshould not be done if there is a pain in the neck.
  • Slip disc patients should not practice this asana.
  • Do not raise your hand if there is a problem with shoulder pain.
  • If you have knee pain or arthritis, practice only with the support of a wall.
  • Heart and high blood pressure patients should not do this asana.
  • In the beginning, do Hanumanasana or Monkey Poseonly under the supervision of a yoga trainer.
  • You can also do this asana or pose or poseyourself if you have balance.

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Video Tutorial of Hanumanasana or Monkey Pose or Splits Pose:

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